What foods contain iron? Iron in foods - a complete list of iron-rich foods

It's a paradox, but many women cannot lose excess weight precisely because of iron deficiency, since this trace element actively affects the normal functioning of the thyroid gland, which is responsible for metabolism. As a result, the more you try to lose weight, the more you gain.

Iron is one of the trace elements that performs many important functions in our body. Both deficiency and excess negatively affect human health, but microelement deficiency is a more common phenomenon.

Why does the body need iron?

The main role of iron in the body is determined by the fact that it is responsible for the level of hemoglobin in the blood, and is also part of hundreds of enzymes, thereby performing many important functions. The main thing is the transportation of oxygen to all cells, tissues and organs.

The role of iron in the body:

delivery of oxygen to all cells and organs;
responsible for the process of hematopoiesis;
responsible for DNA production;
participation in the life of every cell of the body;
provides energy metabolism;
supports the body's immune system;
participates in redox reactions;
ensures body growth and the formation of nerve fibers.

And this is not all that iron is responsible for. Taking it during pregnancy is especially important, since during this period a woman experiences an acute deficiency of the element, which can ultimately lead to serious consequences.

The body's daily requirement for iron

A healthy person has 3-4 milligrams of iron in the body, the main supply of the microelement is in the blood (2/3), the rest is found in the liver, spleen and bones. But every day the level of iron in the body decreases naturally (skin exfoliation, sweating, blood loss during the menstrual cycle). As a result, to function fully, our body needs to replenish its iron supply daily with foods in amounts ranging from 10 to 30 mg.

Daily requirement:

a woman needs 18-20 mg per day;
adult man – 8 mg;
children under 13 years old – 7-10 mg;
adolescents – 10 mg for boys and 15 mg for girls;
pregnant women - at least 30 mg per day.

If the daily iron requirement is not met in a timely manner, the body begins to suffer. For example, if the quality of your hair and skin has deteriorated, you should not immediately attribute it to age and buy expensive cream in double quantities. It is possible that your body has simply depleted its iron reserves, which need to be replenished.

Iron-rich foods

Iron can be of several types - heme and non-heme. The first is found in food of animal origin, the second in plant products. The body absorbs iron of animal origin better - from 15 to 35%; for comparison, the plant form is absorbed in an amount of only 2 to 20%.

If you are a vegetarian or simply prefer to eat little meat, make sure that your diet contains enough foods with vitamin C, which significantly increase the absorption of iron.

List of foods containing large amounts of iron:

meat and offal- beef, lamb, lean pork, turkey and chicken, any liver, and the darker the meat, the more iron it contains;

Fish and seafood– shellfish, oysters, mussels, sardines, shrimp, tuna, red and black caviar;

eggs– chicken, quail, ostrich – another product rich not only in iron, but also in magnesium, vitamins and unsaturated fatty acids;

cereals and bread– buckwheat, oatmeal, barley groats, rye, wheat bran;

vegetables, herbs and legumes- spinach, cauliflower, broccoli, beets, corn, asparagus, beans, beans, lentils, peas;

fruits and berries– pomegranate, plum, persimmon, apples, dogwood;

dried fruits– prunes, dried apricots, raisins, figs;

nuts and seeds– pistachios, cashews, almonds, peanuts, walnuts– all types of nuts, as well as seeds, contain a lot of iron.

When buying fruits and dried fruits, be careful - the more beautiful and purer the fruits look, the more more likely their treatment with harmful substances to increase shelf life.

Table of foods containing iron

The table shows products of plant and animal origin containing iron (data are given in mg per 100 g). As you can see, the most trace elements are found in pork and chicken liver, as well as in shellfish. Products are not much inferior in numbers plant origin, such as: soybeans, lentils, wheat bran. But remember that the absorption of the latter by the body is 2 times lower.

Animal products

The product's name
pork liver	20,2
chicken liver	17,5
beef liver	6,9
beef heart	4,8
pork heart	4,1
beef meat	3,6
lamb meat	3,1
pork meat	1,8
chicken's meat	1,6
turkey meat	1,4
oysters	9,2
mussels	6,7
sardines	2,9
black caviar	2,4
chicken yolk	6,7
quail yolk	3,2
beef tongue	4,1
pork tongue	3,2
tuna (canned)	1,4
sardines (canned)	2,9

Products of plant origin

The product's name	Iron content in mg per 100 g
wheat bran	11,1
buckwheat	6,7
oatmeal	3,9
Rye bread	3,9
soybeans	9,7
lentils	11,8
spinach	2,7
corn	2,7
peas	1,5
beet	1,7
peanut	4,6
pistachios	3,9
almond	3,7
Walnut	2,9
dogwood	4,1
persimmon	2,5
dried apricots	3,2
dried prunes	3
pomegranate	1
apples	0,1

The iron food table file can be downloaded for free from this link.

There is an opinion that apples and pomegranates are ideal products for iron content. This is far from true - the table shows that per 100 g of product there is 0.1 and 1.0 mg of iron, respectively.

What affects iron absorption

It seems that in order to compensate for iron deficiency, it is enough to include foods containing this trace element in your diet. However, when combined with certain types of foods containing calcium, tannin and polyphenols, they can interfere with the active absorption of iron.

Accordingly, dairy products rich in calcium not only do not contain iron, but can also interfere with its active absorption. If you are a big fan of coffee and strong tea, it is recommended to avoid these drinks immediately after meals, as caffeine also interferes with the body's ability to absorb iron. The same goes for Coca-Cola - don’t get carried away with this product, it’s better to replace it with rosehip decoction, dried fruit compote and other healthy drinks.

Vitamin C increases the absorption of plant iron by 2 times.

How to determine iron deficiency in the body

First of all, a lack of iron in the body is expressed in general weakness, increased fatigue, and decreased performance. The skin becomes pale, dry, rough, hair literally “creeps out”, nails constantly split and break, and cracks appear in the corners of the mouth and on the heels.

Not only your appearance, but also your internal organs can suffer from anemia. For example, upon careful examination of the gastrointestinal tract, it often turns out that the tissues are poorly supplied with blood and look pale, and this in turn affects the performance of vital organs.

Symptoms of iron deficiency in the body:

general weakness, increased fatigue;
constant dizziness;
shortness of breath and rapid heartbeat with slight exertion;
numbness of the limbs;
sleep disturbance, insomnia;
frequent colds, infectious diseases;
problems with the gastrointestinal tract;
decreased appetite, difficulty swallowing food;
change in taste and smell in a specific direction (desire to eat chalk, raw cereals, addiction to the smell of acetone, paints, etc.);
problems with nails (become brittle, split, spoon-shaped indentations appear);
problems with hair (they begin to fall out, become dry, brittle, early gray hair appears);
deterioration of the skin condition (becomes dry, pale and sallow, with multiple microcracks, jams appear in the corners of the mouth.

Of course, to make an accurate diagnosis, the first thing you should do is take a general analysis blood in a medical laboratory.

The first sign of iron deficiency will be a low hemoglobin level:

below 130 g/l in men;
below 120 g/l in women.

Causes of high iron loss

Loss of iron in our body can occur for various reasons, and the main ones are fasting, strict diets, vegetarianism, and blood loss associated with heavy periods. As a result, there is a possibility of developing anemia or anemia, as it is commonly called in medicine.

Anemia is a decrease in the level of hemoglobin in the blood, which is often combined with a decrease in the number of red blood cells. It can be light, medium and heavy.

According to statistics, from 800 million to 1 billion people on the planet suffer from this disease. Young middle-aged women and teenagers are primarily susceptible to anemia. It is impossible to diagnose this disease on your own; there are special laboratory tests for this. However, preliminary symptoms may indicate that the hemoglobin level is outside the acceptable range.

If your hemoglobin level has not dropped below 100 g/l, the situation is not critical, but you definitely need to pay special attention to replenishing the iron supply in your body with iron-containing products. At a level of 90 g/l and below, moderate and severe anemia occurs; in this case, treatment is prescribed by a doctor.

If you have been diagnosed with anemia, then in addition to proper diet, is rich in iron, it is quite possible that you will need to take iron supplements. And, of course, don’t forget about foods containing iron, as the main source of nutrients.

And forget about strict diets forever. Beauty, although it requires sacrifice, but if your own health is sacrificed, it’s time to think about the consequences.

Excess weight is not always associated with a predominantly sedentary lifestyle and banal overeating. There are quite a few girls who visit Gym and stick to a diet, but cannot lose weight. The reason for this is often a deficiency of iron, a microelement that has a direct effect on metabolism and thyroid function. If such a problem occurs, the efforts made not only do not produce any results, but, on the contrary, lead to an even greater gain of extra pounds.

Iron is an essential trace element responsible for many important functions for the human body. Its excess and deficiency negatively affect health and well-being. Both conditions are deviations from the norm, but most often people suffer from a deficiency of this microelement.

The microelement in question is a substance that is responsible for the level of hemoglobin. Iron is an integral part of a huge number of enzymes and performs a large number of important functions:

• transportation of oxygen to tissues, cells, organs;
• hematopoiesis;
• DNA production;
• formation of nerve fibers and growth of the human body;
• maintaining the vital activity of each individual cell;
• ensuring energy metabolism;
• participation in redox reactions.

In addition, the microelement is responsible for the protective functions of the body and others no less important processes. Iron is of particular importance for a woman during pregnancy, since this time is characterized by the maximum need for the substance. Its deficiency leads to very serious adverse consequences.

The normal content of the microelement in the body is from three to four milligrams. The main part of the substance (approximately 2/3) is concentrated in the blood. The remaining concentration of iron is concentrated in the bones, liver, and spleen. A decrease in the level of a microelement occurs for natural reasons - menstrual cycles, sweating, exfoliation of the dermis. If there are no foods rich in iron in the diet, this inevitably leads to a deficiency of the substance, since the spent reserves are simply not replenished. To maintain a microelement at the required level, about 10-30 milligrams of this compound should come from the daily diet.

The exact amount depends on age, gender and other related factors:

• children under 13 years old - from 7 to 10 mg;
• male adolescents require 10 and female adolescents 18 mg;
• men - 8 mg;
• women - from 18 to 20, and during pregnancy - at least 60 mg.

Failure to comply with the daily intake of iron leads to disruption of many functions, which even affects appearance. The poor condition of the skin and hair is not always associated with age or incorrectly selected cosmetics. And, when thinking about buying another jar of expensive cream, you should take a closer look at your own diet, since the problem may lie precisely in a lack of iron. This situation is especially relevant for those who often go on diets, wanting to lose weight, limit themselves to eating only some food, paying attention to calorie content, and not to the usefulness of the composition.

The microelement is present in various foods, so it can be heme and non-heme. The latter is found in products of plant origin, and the former - of animal origin. The difference between them also concerns the degree of digestibility. Iron from animal products is absorbed by 15-35%, and from plant products by 2-20%. Therefore, the heme microelement should predominate in the diet and be present in sufficient quantities.

Vegetarians have it more difficult than those who consume daily meat products. The situation can be corrected by eating food that improves the absorption of iron. These foods include those rich in vitamin C.

The greatest amount of iron is found in:

• Meat and offal. These are turkey, chicken, beef, lean pork, lamb and liver. Dark meat contains the most iron.
• Seafood and fish. To compensate for the microelement deficiency, you need to give preference to eating shrimp, tuna, sardines, oysters, clams, mussels, as well as black and red caviar.
• Eggs. This applies to chicken, ostrich, and quail. Along with iron, they contain unsaturated fatty acids, vitamins, and magnesium.
• Bread and cereals. Especially useful are cereals such as oatmeal, buckwheat and barley. Wheat bran and rye contain a lot of iron.
• Legumes, vegetables, herbs. The largest amount of microelement is found in peas, beans, beans, spinach, lentils, cauliflower and broccoli, beets, asparagus, and corn.
• Berries and fruits. In this category of products, the champions in iron content are dogwood, persimmon, dogwood, plum, apples and grants.
• Seeds and nuts. All types of nuts contain many microelements responsible for hemoglobin levels. Seeds are not inferior to them.
• Dried fruits. A large amount of iron is contained in figs, prunes, raisins, and dried apricots.

On a note! Not all dried fruits are healthy. Often, along with iron, which is valuable for the body, they contain harmful substances. Too beautiful and clean appearance The appearance of fruits usually indicates that they have been subjected to processing, which allows unscrupulous manufacturers to increase the shelf life of the product.

Table of foods containing iron

A more specific idea of ​​how many milligrams of iron a particular product contains is provided by tabular data. If you analyze the information contained in them, it becomes clear that the highest concentration of microelement per 100 grams of product is found in chicken and pork liver, as well as shellfish. Bran, soy, and lentils are slightly inferior, but the amount of substance absorbed from them is two times lower.

The product's name
pork liver	20,2
chicken liver	17,5
beef liver	6,9
beef heart	4,8
pork heart	4,1
beef meat	3,6
lamb meat	3,1
pork meat	1,8
chicken's meat	1,6
turkey meat	1,4
oysters	9,2
mussels	6,7
sardines	2,9
black caviar	2,4
chicken yolk	6,7
quail yolk	3,2
beef tongue	4,1
pork tongue	3,2
tuna (canned)	1,4
sardines (canned)	2,9

The product's name	Iron content in mg per 100 g
wheat bran	11,1
buckwheat	6,7
oatmeal	3,9
Rye bread	3,9
soybeans	9,7
lentils	11,8
spinach	2,7
corn	2,7
peas	1,5
beet	1,7
peanut	4,6
pistachios	3,9
almond	3,7
Walnut	2,9
dogwood	4,1
persimmon	2,5
dried apricots	3,2
dried prunes	3
pomegranate	1
apples	0,1

The opinion that grants and apples contain the most iron is not true. Per 100 grams of these fruits there is no more than 1 and 2 milligrams of microelements.

Enriching the diet with foods high in microelements does not always compensate for its deficiency in the body. There are foods that interfere with the absorption of the substance. This includes products with polyphenols, calcium and tannin. This fact should definitely be taken into account by those who suffer from iron deficiency.

Dairy products do not contain this microelement, are rich in calcium, and, therefore, lead to a decrease in the substance obtained from food. Strong tea and coffee are not the best allies of iron. Lovers of these drinks should get into the habit of postponing the enjoyment of a cup of invigorating coffee or tea until later after a meal. In general, it is better to replace Coca-Cola with dried fruit compotes or rosehip infusion.

The lack of this microelement makes itself felt by general weakness, high fatigue, and a sharp decrease in performance. The blush gives way to excessive pallor. The skin becomes rough and excessively dry. The hair starts to come out. Nails peel and break. Cracks form on the heels and corners of the mouth.

A condition in which there is a constant lack of iron is called anemia. It has Negative influence not only on appearance, but also on the body. Examinations often show that even the tissues of the gastrointestinal tract become pale. This indicates insufficient blood supply to this organ, and such a situation is not just a deviation from the norm, but also an indicator that normal nutrition is disrupted internal organs.

Iron deficiency leads to the following problems:

• frequent dizziness;
• general fatigue and weakness;
• rapid heartbeat and shortness of breath even with light exertion;
• numbness of the limbs;
• sleep problems;
• frequent colds and vulnerability to infections;
• disruption of the gastrointestinal tract;
• suppression of appetite and difficulty swallowing food;
• desire to eat chalk or raw cereals, as well as “enjoy” the smell of paint and acetone.

In addition, as noted earlier, the condition of nails, skin and hair deteriorates. In other words, a person’s well-being and appearance leave much to be desired, which negatively affects all aspects. Of course, you can’t diagnose yourself. Only tests can determine that a person is suffering from anemia. Iron deficiency is indicated by a decreased hemoglobin level. In men it should not be lower than 130, and in women it should not be less than 120 grams per 1 liter of blood.

Natural loss and replenishment of microelements is characteristic of a healthy body. A condition is considered pathological when there is no source of iron or the absorption of this substance does not occur. A deficiency of the compound most often results from proper nutrition if they are overly keen on strict diets or starve, as well as vegetarianism, when there are no accompanying “catalysts” for the absorption of iron, that is, they consume little vitamin C. A sharp drop in iron is typical for a heavy menstrual cycle.

Anemia of moderate, mild, and severe severity is, unfortunately, quite common. About one billion of the planet's population suffers from this disease, especially teenagers, young and middle-aged women. Taking into account the fact that anemia can only be detected through laboratory tests, you should not delay visiting a specialist if signs of iron deficiency make themselves felt.

The situation is critical when hemoglobin drops below 100 g/l. If this is not the case, the situation can be quickly corrected. It is necessary to adjust your diet by including iron-rich foods in your daily menu. Proper nutrition will help you recover quickly. If the decrease is critical, appropriate treatment is prescribed. It is not always enough for a person suffering from anemia to simply change their diet; they often also need to take iron-containing supplements.

To avoid such health problems, you should not neglect the norms healthy eating, get involved in diets and fasting. By putting external attraction at the expense of health, you can get a completely opposite effect.

During the research, the main vitamins were identified, the lack of which leads to a significant deterioration in well-being. Familiarization with the properties and features of taking foods rich in valuable minerals will create favorable conditions for the normal functioning of vital systems.

We will tell you further about which foods contain which vitamins and in what quantities, how they affect the body and much more.

General table of product contents:

Vitamin A (retinol)

Refers to a fat-soluble type of microelements. To increase the quality of digestibility, it is recommended to use with a certain amount fat-containing products at the rate of: 1 kg of weight – 0.7 -1 grams of fat.

Effect of microelement on the body:

1. Has a positive effect on the functioning of the visual organ.
2. Normalizes protein production.
3. Brakes aging process.
4. Participates in the formation of bone tissue and teeth.
5. Boosts immunity, kills infectious bacteria.
6. Normalizes exchange functions.
7. Affects production steroid hormones.
8. Affects to restore epithelial tissue.
9. Creates conditions for embryo development, promotes fetal weight gain.

The most common products contain the valuable mineral in sufficient quantities:

• carrot;
• apricot;
• spinach;
• parsley (greens);
• Cod liver;
• fish fat;
• milk (whole);
• cream;
• butter);
• eggs (yolks);

The daily intake of the vitamin is:

• for women 700 mcg;
• for men 900 mcg;

An overdose has unforeseen consequences and can manifest itself in the form of various disorders, hair loss, joint pain, etc.

Vitamin deficiency leads to the following disorders in the body:

1. Deterioration of vision as a result of low production of tears as a lubricant.
2. Destruction of the epithelial layer, creating protection for individual organs.
3. Slowdown in growth rate.
4. Decreased immunity.

B vitamins

Group B consists of the following useful microelements:

• thiamine (B1);
• riboflavin (B2);
• nicotinic acid (B3);
• pantothenic acid (B5);
• pyridoxine (B6);
• biotin (B7);
• folic acid (B9);
• cobalamin (B12);

Microelements of group B are of great importance for the body, since almost no process can do without these organic compounds.

Among the main ones:

1. Function of the nervous system is normalized as a result of the formation of high molecular weight carbohydrates glucose with the participation of vitamin B.
2. Improved functioning gastrointestinal tract.
3. Positive Impact on vision and liver function.

Organic compounds of group B are found in products:

• sprouted wheat, liver, oatmeal, beans, potatoes, dried fruits (B1);
• buckwheat, rice, oatmeal, nuts, green vegetables (B2);
• hard cheese, dates, tomatoes, nuts, sorrel, parsley (B3);
• mushrooms, green pea, walnuts, cauliflower, broccoli (B5);
• bananas, cherries, strawberries, fish, meat, yolks (B6);
• cabbage, legumes, beets, green leaves, yeast (B9);
• meat of animals and birds;

The daily intake of group B microelements is determined by the purpose:

1. To normalize work nervous system 1.7 mg B1.
2. For the exchange process cells 2 mg B2.
3. To improve performance digestive system 20 mg B3.
4. In order to strengthen immunity 2 mg B6.
5. For cells bone marrow 3 mcg B12.

The prescribing approach is individual in each individual case.

A lack of microelements can negatively affect work:

• central nervous system;
• psyche;
• exchange functions;
• digestive system;
• visual organs;

When there is a deficiency of group B minerals, symptoms appear:

• dizziness;
• irritability;
• sleep disturbance;
• loss of weight control;
• difficulty breathing, etc.;

Vitamin C

Even kids are familiar with ascorbic acid. When diagnosing a minor cold, the first step is to eat more citrus fruits, rich in mineral content. It will not be possible to stock up on vitamins for future use; the body is unable to accumulate it.

The functions of organic compounds in the body are multifaceted:

1. As the most effective antioxidant, promotes cell renewal and inhibits aging.
2. Normalizes the amount of cholesterol in the blood.
3. Improves condition of blood vessels.
4. Strengthens immune system.
5. Fills you with energy, gives strength.
6. Combined with other elements normalizes blood clotting.
7. Promotes better absorption of iron and calcium.
8. Removes tension during stress.

Sources of healing minerals can be:

• red pepper;
• black currant;
• strawberry;
• citrus;
• rose hip;
• Rowan;
• nettle;
• mint;
• pine needles;
• sea ​​buckthorn, etc.;

The daily norm of an organic compound is 90-100 mg. The maximum dose for exacerbations of diseases reaches 200 mg/day.

Microelement deficiency in the body can provoke:

• decreased protective functions;
• scurvy;
• decreased tone;
• memory impairment;
• hemorrhage;
• significant, dramatic weight loss;
• development of anemia;
• swelling of the joints, etc.;

Vitamin D (cholecalciferol)

The only vitamin that has double action. It has an effect on the body as a mineral and as a hormone. It is formed in the tissues of living organisms under the influence of ultraviolet radiation.

WITH The following processes occur with the participation of cholecalciferol:

1. Controls level of phosphorus and calcium (inorganic elements).
2. With the active participation of vitamin calcium absorption increases.
3. Stimulates growth and development of the skeletal system.
4. Participates in metabolic processes.
5. Warns development of diseases transmitted by inheritance.
6. Helps absorption of magnesium.
7. Is one of the components of the complex used in preventive measures in oncology.
8. Normalizes arterial pressure.

To replenish the body with a valuable mineral, it is recommended to regularly eat foods rich in vitamin D:

• milk and derivatives;
• eggs;
• cod liver, beef;
• fish fat;
• nettle;
• parsley (greens);
• yeast;
• mushrooms;

Also, the sun's rays are a source of healing microelements. It is recommended to stay outside for at least half an hour every day.

Daily microelement norm:

• for adults 3-5 mcg;
• for children 2-10 mcg;
• for pregnant and nursing mothers 10 mcg;

Microelement deficiency in the body can cause serious illnesses: softening of bone tissue, rickets.

If you experience the following symptoms, you should consult a doctor:

• burning in the larynx and mouth;
• decreased vision;
• sleep disorders;
• sudden weight loss, no justified by use diets;

Vitamin E (tocopherol acetate)

The mineral belongs to the group of antioxidants. It is fat-soluble, which means it can be combined with fat-containing foods. A healthy diet uses foods rich in tocopherol.

Functions of vitamin E in the human body:

1. Affects for reproductive activity.
2. Improves circulation.
3. Removes painful sensations premenstrual syndrome.
4. Prevents anemia.
5. Improves condition of blood vessels.
6. Brakes formation of free radicals.
7. Prevents blood clot formation.
8. Creates protection other minerals from destruction, improves their absorption.

The action of a valuable microelement cannot be determined by certain functions. It really is involved in almost all biological processes.

Sources of tocopherol are the following products:

• green vegetables;
• nuts;
• vegetable oils (unrefined);
• egg yolk;
• meat, liver;
• hard cheese;
• beans;
• kiwi;
• oatmeal, etc.;

The daily intake of tocopherol is 10-15 mg. For pregnant and nursing mothers, the dose is doubled.

A lack of vitamin E in the body can cause a number of disorders:

• decrease in hemoglobin in the blood;
• muscle dystrophy;
• infertility;
• liver necrosis;
• spinal cord degeneration, etc.;

It is worth noting that vitamin E deficiency occurs infrequently. This is due to regular consumption of vegetable oils.

Vitamins are low-molecular organic compounds that ensure the normalization of the body's metabolic functions, the biosynthesis of intestinal flora, organ development, and other equally important chemical processes.

The most valuable microelements are found in fresh foods. Natural ingredients significantly increase the absorption of nutrients. The daily requirement of a certain vitamin or complex can easily be found in healthy foods and make up for the deficiency.

Iron is an essential element in the functioning of many life support systems of the human body. A lack of this substance is called iron deficiency anemia. You can replenish the amount of the element through food; food of animal and plant origin is rich in iron.

Experts distinguish 3 degrees of iron deficiency:

• Prelatent- it manifests itself in weakness and fatigue. Light exertion can cause palpitations.

There is headache and frequent dizziness, irritability and depression. In addition, the taste buds become inflamed, redness appears on the tongue, and difficulty swallowing occurs. The taste changes, even the need to use chalk appears.

Hair loss increases, nails break, and skin becomes drier. Women experience a burning sensation in the intimate area.

Fatigue, headache, feeling depressed - all these are the initial signs of iron deficiency in the body.

• Latent- with an even greater iron deficiency, the skin turns pale, acquiring a blue tint.

Temperature and pressure decrease, pain appears in the abdomen and cracks in the corners of the mouth. Memory problems also arise.

• Severe iron deficiency- the digestive system malfunctions in the form of belching, heartburn, constipation, bloating. There is a decrease in immunity (colds, flu).

Hormonal imbalance leads to the risk of tumors. Hair and nails slow down, nails become deformed and change shape. Pain in the heart appears, which is accompanied by shortness of breath and drowsiness.

Children under 2 years of age and adolescents are especially at risk. In addition, during active exercise physical exercise Half of the iron supply is lost, so daily replenishment is necessary.

What is the daily requirement of iron for the human body?

Iron is a biological substance that is necessary for the nervous, immune, and circulatory systems to function well. thyroid. In addition, it promotes physical activity person.

The primary task of the element is the production of lymphocytes and red blood cells, they support the immune system and help supply oxygen to the blood.

The human body contains approximately 3-4 g of iron, 95% of its composition is renewed due to regeneration. Therefore, a healthy person should replenish their iron intake daily by an average of 5%.

Iron is present in many foods, but most of this substance is in the products of Table No. 1. Consumption of these products can replenish the average daily requirement of the element necessary for proper operation body, quickly enough.

That's why, In case of iron deficiency, to replenish it, it is enough to choose the right daily diet.

Age level	Indications	Norm
Children from 0-14 years old	The older you get, the dosage increases.	up to 15 mg
Women over 18 years old	If you eat right and lead a normal lifestyle	20 mg
Pregnant	During pregnancy and after childbirth	30 mg
Men	If there is heavy workload, smoking and drinking alcohol, then increase the dose	10-15 mg

What foods contain large amounts of iron?

When food containing iron is processed, it is converted by the body into forms such as:

• heme;
• chelated.

Heme iron is contained in animal proteins (meat), and its digestibility is greater (up to 35%).

Chelated - these are vegetable proteins (in sugar, salt, herbs). The body absorbs them worse (20%). If you consume these foods and meat, the percentage will be higher. Vegetarians need to use vitamin C in their food; it leads to better absorption of the element in question.

If you have anemia, it is better to cook food in cast iron cookware. When sauces are boiled for 20 minutes in such a container, the presence of iron increases 9 times.

Iron in animal products

Iron in food (most of all), table No. 2 contains ingredients of animal origin, found in meat, eggs and milk.

Products	Name
Meat	Beef, pork, lamb, rabbit, poultry - more dark color speaks of the large composition of this element in it. Chicken contains the least amount of it.
Liver	Beef, pork, chicken, cod
Fish	Clams, oysters, tuna, shrimp, caviar
Egg	Chicken, quail, ostrich
Dairy	Cottage cheese, milk, cheese, butter

Iron in plant foods

Table No. 3 provides a list of plant-based foods that contain sufficient amounts of iron.

Plant foods that contain the most iron
Cereals and bread	Buckwheat, oatmeal, millet, barley groats, bran
Vegetables	Beets, carrots, Brussels sprouts, white cabbage, potatoes
Greens and legumes	Boiled lentils, white, red, green beans, peas, spinach, broccoli, parsley
Fruit and berry crops	Dried apricots, apples, pomegranate, persimmon, plum
Seeds and nuts	Peanuts, pistachios, walnuts, sunflower seeds, pumpkin seeds, sesame seeds
Dried fruits	Raisins, prunes, figs
Dried mushrooms	All types
Cocoa
Soybeans

Iron in food (most)

However, all the products considered contain different percentages of iron in their composition, and in order to provide the body with the daily norm, different amounts will be required.

The main list of iron in food products, most of all (the table is presented above) where it is found (per 100 g):

• liver: pork – 20.1 mg, chicken – 17.4 mg, beef – 3.5 mg;
• meat: beef - 3.5 mg; lamb - 3 mg; pork - 1.9 mg; chicken - 1.5 mg;
• seafood: oyster - 9.1 mg; mussel - 6.7 mg; sardine - 2.9 mg; black caviar - 2.4 mg;
• egg: chicken (yolks) - 6.7 mg, quail (yolk) - 3.2 mg.

Iron is the highest in food (table above)

But plant products contain less iron (per 100 g):

• wheat bran - 11.1 mg;
• buckwheat - 6.8 mg; oatmeal - 3.8 mg;
• bread from rye flour- 3.8 mg;
• soy - 9.6 mg;
• lentils - 11.8 mg; peas - 1.5 mg;
• spinach - 2.6 mg;
• beets - 1.6 mg;
• peanuts - 4.6 mg; almonds - 3.8 mg;
• persimmon - 2.5 mg; dried apricots - 3.2 mg;
• pomegranate - 1 mg;
• apples - 0.1 mg.

Apples and pomegranates contain the lowest iron content, so you should give preference to cereals, legumes and nuts.

It is worth noting that iron from meat is not lost during heat treatment. But vegetable matter can lose up to 70% of it during processing. Also, during boiling, part of it goes into the water. That's why When preparing plant-based products, it is better to reduce the cooking time to a minimum., and add as little water as possible.

But celery, based on research, restores the amount of iron almost like meat if consumed for 2-3 weeks.

Iron during pregnancy: food table

Pregnant women need to consume vitamins and minerals, including iron, throughout the entire period. On average, half of women experience anemia at this time, due to a lack of iron. Therefore, it is important to eat foods containing this element.

The lack of iron cannot be underestimated, because it affects the supply of oxygen to the fetus, the formation of the nervous and immune systems, growth and development.

Sometimes iron deficiency is due to the fact that there was not enough of it in a woman’s body before conception. Adequate iron levels are especially important during pregnancy, as expectant mother

, and for the child

You should not ignore anemia, especially from 3 to 6 months of pregnancy. It can cause miscarriage, premature birth and even lead to fetal death. It can also lead to a low birth weight baby or slow brain development. The minimum dose of iron during pregnancy is 27 mg daily

, this exceeds the norm for ordinary women.

Experts advise pregnant women, especially those with anemia, to use foods that are most rich in iron; the key ones are presented in table No. 4.

However, including liver in food should be done with caution; this can only be done if it is known that the animal was healthy.

How is iron absorbed from food?

No more than 10 parts of iron from food are absorbed by the body, which is confirmed by numerous scientific studies. Therefore, in case of acute shortage of this element, it is recommended to take additional medications.

Vitamins help in the absorption of iron: C; AT 6; AT 12; AT 9. You need not only to eat the above foods, but also to be able to combine them correctly in dishes for better absorption.

Such as cheese products, nuts, seeds, bananas, fish, meat, and liver contain vitamin B6. But B12 is found only in animal foods (fish, red meat, eggs, cheese and seafood).

Lettuce, broccoli, asparagus, beans, lentils, orange, and avocado are rich in vitamin B9. Vitamin C is found in citrus fruits, currants, cranberries, and strawberries. Perfect meat dishes eat with greens and drink juice.

Besides, there are foods that impair the absorption of iron. These are things like coffee, tea and milk - that is, containing calcium, egg yolks. Therefore, you should not eat foods with calcium and iron together. In this case, only one substance is absorbed.

Coffee slows down the absorption of iron in the body

However, everything must be eaten in moderation, since an excess of iron is also undesirable. It leads to diseases that disrupt the functioning of internal organs. Moreover, it is easier to compensate for the lack of iron than to get rid of its excess.

In order to feel good and the body to function properly, you need to maintain normal iron levels. This requires proper nutrition and constant consumption of foods containing the element in question.

E. Malysheva will tell you most about iron in food products (table):

What are the benefits of iron for the body, symptoms and consequences of its deficiency and excess: